This week’s meal prep

Monday:

B: boiled egg, one plain greek yogurt and sliced banana

Snack 1: pineapple chunks ( no canned or bottled)

Lunch: Cajun tilapia w/ 2 veggies

Snack 2: Quinoa mix  (black beans, corn, cilantro, onion) Thanks for the recipe Kas 😉

Dinner: Broiled steak with onions and roasted vegetables

Snack 3: 1 cup of smart pop

 

Tuesday: 

B: oatmeal with apples and cinnamon

Snack 1: Yogurt (greek vanilla)

Lunch: Quinoa

Snack 2: Collard greens (yes collard greens lol, 1 cup)

Dinner: Jambalaya mix (post before this has the recipe), and two veggies

Snack: frozen grapes

 

Wednesday: 

B: omlette with one egg and green/red peppers

Snack 1: Fruit ( green apple)

Lunch: Cajun tilapia and roasted veggies

Snack 2: Yogurt and half banana sliced

Dinner: Grilled chicken with spinach and mushrooms, side of brown rice

Snack 3: frozen grapes

Thursday:

B: 2 boiled eggs, fruit salad: strawberries, kiwi, banana

S1: pineapple chunks

Lunch: Quinoa Mix

S2: roasted veggies

Dinner: Whole wheat penne with spinach, mushrooms,  and sprinkled parmesan cheese

S3: “ice cream”…creamed bananas and strawberries

 

Friday:

B: oatmeal with berries

S1: half of a protein shake

Lunch: Penne (leftovers)

S2: 1 cup of collard greens

D: Portabella mushroom burger with swiss cheese and sweet potato fries

S3: fruit salad

My Healthy and Clean Fat Tuesday

I LOVE southern styled food.. Especially anything with spice… I would have liked to have a jumbo bowl of gumbo, jambalaya, or étouffée…BUT I’m on the road to clean eating.. So I made a chicken and shrimp rice fake jambalaya and it will be in my meal prep rotation regularly! without tomato…

Here’s the recipe:

Ingredients:
1/2 lb of raw shrimp (deveined and peeled)
4 oz boneless/skinless chicken breast (diced)
1/2 medium white onion, diced
1 medium green bell pepper, diced
1 celery rib
2 cloves garlic, minced
1 1/2 cup of instant brown rice (uncooked)
1/2 cup of chicken broth (made mine from scratch to ensure it was clean)
Sea salt and black pepper to taste
Olive oil cooking spray

Instructions:
1. Preheat oven to 400 degrees F.
2. In a large bowl, mix all ingredients together (not cooking spray)
3. Prepare 2 foil pouches.. Spray each piece of foil with spray and divide mixture evenly among both pieces of foil and seal.
4. Place pouches on a baking tray and cook for 25 minutes (or until fully cooked).
5. Open pouches carefully and enjoy 🙂

Clean Eating for Beginners (That’s Me LOL)

So, I’ve decided to change things up a bit and eat completely clean for a few weeks just to see how different I feel. Yesterday I went grocery shopping for some key items and this is what I came up with:

Veggies:

Spinach

String Beans

Broccoli

Cauliflower

Collard Greens

celery

romaine lettuce

mushrooms

Misc:

quinoa

brown rice

sweet potatoes

Chicken

Tilapia

onions/green peppers/red peppers

lemons

instant oats

cheese

grapes

yogurt

green apples

oranges

strawberries

pineapples

greek yogurt 

 

I used all my items and made 5 dinners and 5 lunches…all lunch items contained one meat/poultry and 1 vegetable…all dinner meals include a meat/poultry and 1-2 veggies with one carb. I chose this route because my workout is typically right before or right after dinner.  For breakfast, I plan to rotate oatmeal, protein shakes, yogurt and fruit. 

My spices include cayenne pepper, salt, black pepper, garlic, chili powder, cumin, basil, rosemary, sage and lime…

I used a mix of cayenne pepper, garlic, chili powder and lime for a tilapia mix that came out AMAZING…(squeeze the lime juice on top)…I will post the recipe for this later

and for the chicken, I used fresh rosemary, basil, cayenne and garlic… (also yummers)

Some of my favorite takeaways were the cauliflower mashed “potatoes” (simply boil cauliflower florets with a small diced white onion and 1 minced garlic clove for about 15  mins (must have water covering the cauliflower)…strain it and then throw it in the food processor…add a tablespoon of parmesan cheese and Voila!)

AND

my “CLEAN DIRTY RICE” LOL…I used very lean ground beef and added some garlic, cayenne and chopped onion…mixed it with a cup of brown rice….maybe it’s because I expected it to be tasteless but it was SO GOOD!….. 

more to come soon 😉 

Super Shred Final Results

Super Shred Week Update with results

Current Situation :(

This week’s menu will post tonight 🙂

This Week’s Menu (Mon- Fri)

As I have stated SEVERAL times before…meal planning is essential to the weight loss process! You cannot expect to lose weight by simply working out…your food intake must be healthy and well thought out. This is my week’s menu…if you should have any questions, feel free to contact me!

 

best season for blackened ANYTHING!

 

 

Monday:

breakfast: grilled cheese sandwich on whole wheat toast w/ a pear and one cup of grapefruit juice

lunch: turkey sandwich on whole wheat pita (lettuce, tomato, honey dijon mustard) w/ a small side salad

dinner: blackened tilapia, mashed sweet potatoes and green beans

snacks: pineapples, skinny pop popcorn, green peppers with sun dried tomato dressing

Tuesday:

breakfast: egg whites with cheese and spinach, half of banana, cup of grapefruit juice

lunch: Homemade chicken noodle soup with one serving of veggies

dinner: Salad with marinated  fajita skirt steak (green, red peppers, onions) with Italian Roasted Red Pepper Dressing (by Kraft..not fat free..2 g of fat..40 cals per 2 Tbsp..taste DELISH but go easy!)

Snacks: frozen grapes, Pretzels, tostitos and salsa (1/2 serving…6 chips..1/2 cup of salsa)

Wednesday: 

breakfast: Nutri grain waffle, with one boiled egg, 1 green apple

lunch: Cheese/Spinach Quesadilla

Dinner: Chicken Marsala (can you tell I love this dish lol)…w/asparagus

Snacks: protein shake, 1/2 baked sweet potato

Thursday: 

breakfast: Oatmeal with apples and cinnamon, cup of grapefruit juice

lunch: Turkey sandwich on whole wheat bread (lettuce, light mayo, onion, tomato and cheese)

dinner: Homemade chicken noodle soup, with a serving of veggies

Snacks: pretzel chips, banana

Friday: 

breakfast: Egg white omlette with cheese and green peppers, cup of grapefruit juice

lunch: Chicken noodle soup, side salad

Dinner: Thai Green Curry Chicken with brown rice and snapped peas (or green beans)

snacks: veggie smoothie, orange slices

Diet Failures

Overview of my last three months…

This week’s menu

It’s been awhile since I’ve dug deep into my fitness goals… I’m still working out 3 to 4 times a week but have managed to gain about 5 pounds over the last 6 months :(.  Much of it has been due to my new schedule…and improper use of planning….

So I’m providing this week’s menu and will update you on any progress OR setbacks that happen this week

 

Monday

• Breakfast: Egg whites, half slice of American cheese on whole wheat toasted bread/ Cup of Grapefruit juice/ Pear
• Lunch: Salad with sliced chicken, 2 tablespoons of fat free salad dressing (I chose Kraft Zesty Italian)
• Dinner: Chicken Marsala… (boneless chicken breast, sherry wine, marsala wine, mushrooms)/ two servings of veggies: spinach and zucchini
• Snacks: Apples and peanut butter,  2 turkey rolls (with swiss cheese)

Tuesday

• Breakfast: Protein Shake (syntha6 vanilla blend protein with peaches/strawberries and 1/2 cup of almond milk)
• Lunch: Spinach and Mushroom Quesadilla
• Dinner: Cajun Chicken breast/ brown rice and green beans
• Snacks: Pretzel Crisps (10), Cup of Greek Yogurt

Wednesday:

• Breakfast: Grilled cheese sandwich (whole wheat bread..ALWAYS)
• Lunch: Turkey sandwich on Whole wheat bread, (1 tsp of mayo.., slice of muenster cheese, lettuce, red onion)/side of carrot sticks
• Dinner: Jerked shrimp with a serving of stir fried veggies (bell peppers, onion, broccoli)
• Snacks: Skinny Pop (popcorn, Nature Valley Apple Crisp bar

Thursday

• Breakfast: Fruit smoothie (light greek yogurt, blueberries, strawberries, half of banana, OJ)
• Lunch: Grilled chicken sandwich (use leftover chicken from Tuesday’s dinner)
• Dinner: Fajita bowl (using marinated steak instead of chicken, red onions, peppers, black beans, brown rice)—> recipe: http://www.simplyscratch.com/2013/03/chipotle-chicken-fajita-rice-bowl.html
• Snacks: Tortilla chips (10) and salsa, Pear

Friday

• Breakfast: 1 whole grain waffle and 1 large egg white
• Lunch: 1/2 turkey sandwich, salad ( 2 tblsp of dressing)
• Dinner: Stuffed Pepper Soup (recipe:http://www.tasteofhome.com/recipes/stuffed-pepper-soup)
• Snacks: small baked potato topped with salsa, apple with peanut butter

 

Drinks: 

1 cup of grapefruit juice daily

4 water bottles daily (add lemon in the morning)